How to Beat an Addiction to Cell Phones: Tips to Get Off Your Phone

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What to do if you think you have a phone addiction

Co-authored by Tiffany Douglass, MA and Aly Rusciano

Last Updated: September 18, 2024 Fact Checked

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Managing Phone Addiction

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What is cell phone addiction?

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Phone Addiction & Mental Health

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When to Seek Help

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Tips

Are you constantly scrolling through social media, texting friends, and surfing the web? Do you feel an overwhelming amount of dread if you can’t use your phone? If so, you might be experiencing phone addiction. Phone addiction or “nomophobia” is the fear of being without your smartphone, and it can negatively impact your mental health, relationships, and daily life. But luckily, there are ways to break out of the habit of overusing your phone. Keep reading to learn what you can do to stop your phone addiction today.

How do you stop being addicted to your phone?

Schedule when and how long you can use your phone.
Turn off notifications for apps and social media.
Put your phone somewhere you can’t access it.
Replace phone habits with new hobbies or constructive activities.
Ask your loved ones for support to keep you accountable.

Section 1 of 4:

The Best Ways to Manage Phone Addiction

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1
Monitor your cell phone use and identify your triggers. A study found that college students may spend 8 to 10 hours per day on their cell phones.^{[1]
X
Research source} Tracking when and why you use your phone can help you determine where your addiction comes from. Maybe you doom scroll every evening out of boredom or reach for your phone to know the latest news. Knowing when and how long you use your phone can help you find ways to curb the habit.^{[2]
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- Download apps that track your cell phone like App Off Timer or QualityTime. Then, set a specific goal of how many times per hour or day you allow yourself to check or use your phone based on the given data.
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Schedule when to use your phone. Work on limiting your cell phone use to certain times of the day. Set an alarm on your phone to alert you when you have reached your maximum time. For instance, you might limit yourself to using social media from 6 PM to 7 PM. You can also set up specific times not to use your phone, such as while you are at work or school.^{[3]
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- Start slow. Instead of going cold turkey and completely eliminating your cell phone use, progressively reduce the amount of time you spend on your phone. For example, start with checking your phone once every 30 minutes, then once every 2 hours, and so on.^{[4]
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- Write your plan and goals down to make them more concrete. Keep a log of which goals you’ve met and ones you are still working on.
- Break your schedule and limitations in an emergency where you must contact somebody or look up something. Your safety is most important.
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3
Reduce the number of notifications you get. Wellness expert Tiffany Douglass recommends changing your phone’s settings so that you receive fewer notifications, so it’s not as tempting to look at your phone unless it’s truly important. For example, knowing that someone followed you on Facebook isn’t as urgent as getting a text from a parent. Go to your phone’s general settings, click “Notifications,” and disable anything that isn’t vital.
- If you’re unsure what’s vital and what’s not, disable everything but video, text, and phone call alerts.
4
Put your phone away. Keep your phone out of sight and out of mind! Put your phone somewhere not easily in reach, so it’s not tempting to grab it, like a high shelf or cabinet. Make sure it’s on silent so any buzz or ding won’t tempt you.^{[5]
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- Try taking a “cell phone holiday.” Cut cell phone use out of your life for a short period of time. Go on a camping trip where there’s no cell service, or go to a movie or show.
- If you don’t trust yourself not to keep your phone out of reach, give it to someone else or lock it in a phone time safe.
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Focus on replacing your phone habits. Work on distracting yourself with mood-boosting or constructive activities. Instead of using your phone for a quick mood booster, focus on doing things that’ll improve your mood long term. Try taking up a new hobby like knitting, sewing or playing an instrument, or focus on personal goals and objectives to help you achieve something tangible.^{[6]
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- Make a list of tasks that don’t involve your phone, and any time you have the impulse to check your phone, stop and gently redirect your attention to your responsibilities.
- Keep busy by doing chores around the house or tackling a project.
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Practice mindfulness. Focusing on the here and now can help you feel more at ease and reduce the impulse to reach for your phone. Mindfulness, or the art of being aware, helps you become more centered.^{[7]
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Research source} Try to be in the present moment by focusing on what is currently going on, including your own thoughts and reactions.^{[8]
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- Be more mindful by paying attention to your thoughts and feelings. It’s okay if you’re bored! You don’t need to reach for your phone for immediate entertainment. Instead, focus on why you may be feeling what you’re feeling and what you need in the current moment to feel better in the long run.^{[9]
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- Life coach Wes Pinkston recommends “closing your eyes and allowing yourself to hear all the sounds around you” to be more present.
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Schedule face-to-face interactions. While your phone can help you chat with friends, it isn’t the only way to catch up! Try doing social tasks a bit differently. Plan to meet a friend in person for coffee, catch a movie together, or take a walk around the park.^{[10]
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Harvard Business Review
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- Instead of texting, mail a letter.
- Instead of blasting your photos on Instagram, invite a family member over and physically show them your memories.
- Instead of playing games on your phone, invite a friend over to play a board game.
EXPERT TIP

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Try to embrace people's nuances over online highlight reels. Online life can distort our sense of connection. It can be tempting to prioritize polished online personas, but it's important to make time for real-life connections.
8
Ask for support from friends and family. You don’t have to go through this alone; getting support from those you love can be a huge help! Talk to those closest to you about your phone addiction and goals to beat it. They can help keep you accountable and be there to offer support when things get tough.^{[11]
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- Even if you’re not looking for advice, notifying those you communicate with frequently before you start lessening your phone use is a good idea. This way, they won’t be startled by your sudden disappearance or interactions online.
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Reward yourself for spending less time on your phone. Some positive self-reinforcement can help you stick to healthier habits and beat phone addiction! When you meet a goal of limiting your phone use, treat yourself to something nice. Make your goals and rewards ahead of time so you have something to aim for and look forward to.^{[12]
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- For instance, for using social media for only 7 hours a week, you could see a movie or buy a shirt you’ve wanted.

Section 2 of 4:

What is cell phone addiction?

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Cell phone addiction is when you obsessively use your phone. If you have a phone addiction, you likely fear being without your smartphone—you have “nomophobia.”^{[13]
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Research source} You’re addicted to the instant gratification that comes with using a phone or other online-compatible device. You can make connections, play games, and get information in an instant. And while this sounds good, the constant need to search, scroll, and compare can cause stress and anxiety.^{[14]
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HelpGuide
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- Signs of phone addiction include:^{[15]
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  - Lying about phone use
  - Isolating self from loved ones
  - Feeling a lack of connection
  - Becoming angry or irritable if phone use is interrupted
  - Spending more time on the phone
  - Checking social media profiles repeatedly
  - Thinking a phone is buzzing when it’s not
  - Getting up at night to check the phone

Section 3 of 4:

Cell Phone Addiction & Mental Health

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Cell phones can have a negative effect on mental health. Chronic phone use or phone addiction is not a recognized mental condition; however, studies have shown that using a phone chronically can negatively impact behavior and impulsivity.^{[16]
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Research source} The fear of missing out on the latest news, post, or drama can increase anxiety and stress levels while also reducing attention spans and productivity.^{[17]
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Research source} Smartphone and social media use has been linked to:^{[18]
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- Depression
- Anxiety
- Stress
- Loneliness
- Insecurity
- Paranoia
- Trust issues
- Lack of sleep
- Lower concentration
- Creativity blocks
- Impaired relationships
- Psychological disorders
- Suicide

Section 4 of 4:

When to Seek Help

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Seek professional help if your phone interferes with your daily life. You do not have to battle smartphone addiction alone. While cell phone addiction isn’t yet a widely recognized diagnosis, there are plenty of ways you can be treated. Reach out to your primary care doctor or therapist for help. Regular counseling can help you break free of your cell phone and find peace outside of the internet.^{[19]
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- Some signs that you may need help are if you cannot complete your daily responsibilities or if your phone use negatively affects your interpersonal relationships.
- Cognitive Behavioral Therapy (CBT) is a treatment widely used for addictive behavior, such as phone addiction. The therapy focuses on altering your thoughts to change your feelings and behaviors.
- Douglass recommends “seeking a local therapist and having a session” to gauge the best level of care for you.

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Tips

If you’re struggling with addiction, use SAMHSA’s National Helpline (1-800-662-4357) to find support and help at any time.^{[20]
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Substance Abuse and Mental Health Services Administration
U.S. government agency whose mission is to reduce the impact of substance abuse and mental illness on America's communities.

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Consider getting a phone that only allows you to call and text. This way, you won’t be tempted to use the internet or scroll social media.

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Tips from our Readers

The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.

If you’re uncomfortable giving your phone to someone else, set it on Do Not Disturb and then ask another person to set a passcode on your phone. That way you can still have it without being able to use it.
Give your phone a “bedtime” and a place to “sleep.” That could mean at 8pm you put your phone in a special drawer. Try not to sleep with or near your phone.
Log out each time you leave a social media app so it’s more difficult to reopen it. You may be able to stop yourself during the time it takes to log in.
If you have specific times you don’t want to use your phone, turn it on Do Not Disturb, Airplane Mode, or shut off your mobile data.
Delete all of your apps and just use your browser to access sites.

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